Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach

Monday “Transition Phase” (Week 2/2)

Miramar Beach Strength and Conditioning – Crossfit


2 Sets

1:00 Cardio Choice

10 Deep Lunge Mountain Climbers

8/8 Single Arm Ring Rows

10/10 Single Leg Glute Bridge

Metcon (Time)

In Teams of 3

3000m Echo Bike

15 Rope Climbs

2000m Row

12 Rope Climbs

1000m Ski

9 Rope Climbs

*Dual KB Front Rack Hold 53/35lb

During the monostructural pieces one partner must be holding dual kb front rack. This means that one partner is working, one partner is holding the front rack, and one partner is resting. Once off the mono work you will move to complete 15 rope climbs as a group. The work can be split up as desired by the team.

**Sub 1000m Run Together for Ski if no ski’s or can’t make it work
Time Domain ; 22:00-30:00 minutes

Time Cap : 35:00 minutes

Primary Objective : Push the cadence on the Rope Climbs and see if there is never a moment

Secondary Objective : Complete machines as fast as possible

Stimulus : Stability / Strength Endurance / Aerobic Capacity

Fitness :

Pull to Standing Rope Climbs

KB: 35/18lb

Performance :

9, 6, 3 Rope Climbs

KB: 44/26lb

Elite :

As Written

Solo Version :

9, 7, 5 Rope Climbs

Extra work

Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Optional Accessories

3 Rounds

Max Supine Grip Chin-Over Bar Hold

R: 30sec

Max Unbroken Barbell Rows 95/65lb, 43/30kg

R: 30sec

Max Unbroken Dual DB Hammer Curls 25/15lb, 12/7kg

R: 60sec

1sec = 1 Rep

*goal: 20-30sec Hold + 12-18 Bent Rows + 10-15 Hammer Curls


Power Clean Complex

Every 2:00 minutes, 5 Sets, Complete the following:

1 Power Clean

1 Hang Power Clean

(Unbroken / TNG)

Starting @ 80% of your limiting movement and increasing the load each set.

The goal today is to finish above 90% of your limiting movement.


Part A

Seated Barbell Strict Press

5 x 5

Rest as needed between sets

Athletes choice on load, aim to hold a moderate-heavy load that is 1-2 reps from failure.

Like in the video link: maintain an upright torso, we don’t want to see an “incline bench” position.

Part B)

Sumo Deadlift High Pull:

4 x 4 reps

Starting at a moderate load for 4 reps and then increasing the load each set.

Primary Objective : Exposure to the movement and working on opening hips at the top and squeezing the glutes.

Secondary Objective : Load, given the next piece of our session is deadlifts and the load lifted in Part B is the primary focus, don’t worry about pushing the load super heavy here.


3 Sets:

500m Run

5 Sandbag Box Get Overs 48/46”, 100/70lb

400m Run

5 Sandbag Box Get Overs 48/46”, 100/70lb

300m Run

5 Sandbag Box Get Overs 48/46”, 100/70lb

200m Run

Rest 2:00 minutes between sets

Primary Objective : Running

Secondary Objective : Overall Time / Consistency across all sets, no more than 15 seconds difference between sets

Pace : 3k-5k Run pace, each set consists of 1400m Running, which will become challenging by the end. That said, we encourage you to push on the last run on the 200 if you still have the energy.

Sandbag Box Get Overs : Pick sandbag up, throw over the box and then jump over, repeat. You are not required to perform a burpee.

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